Garden cress (Lepidium sativum) is an angiosperm plant which is a fast-growing, annual herb belonging to the Brassicaceae family. Its small, green, peppery-flavored leaves and tiny, white or light pink flowers. It germinates in 2-4 days and is ready to harvest in 7-14 days. You can start picking the leaves when they are 2-3 inches tall. It can be used for replanting or culinary purposes. The plant is commonly grown for its edible leaves, which are rich in vitamins and minerals, and is used in various dishes for its distinctive spicy flavor. It thrives in cool weather, can be easily cultivated indoors or outdoors, and is valued both as a culinary herb and for its traditional medicinal uses.
Historical Background of Garden Cress
Garden cress has been used as both a food and a medicine for a long time. It likely started in the Middle East or Asia, where people from ancient times grew and used it. In ancient Egypt and Rome, garden cress was popular for its spicy taste and potential health benefits. The Egyptians used it in their food, while the Romans believed it helped with digestion and other health issues. During the Middle Ages, garden cress spread across Europe. It became a common plant in gardens because it grew quickly and was useful in cooking. Monks and herbalists used it to treat coughs and improve appetite.
Today, it is grown worldwide and is appreciated for its quick growth, nutrient content, and versatility in the kitchen. It remains a popular choice for home gardens and is often used in salads, sandwiches, and garnishes. Its history as a medicinal herb has also persisted, with traditional uses still being explored and appreciated.
Types of Garden Cress
There are three main types of garden cress, These may include:
1. Curly Cress (Peppergrass)
This type of garden cress has finely curled leaves and a peppery flavor. It’s often used as a garnish or in salads for its spicy taste and decorative appearance. Offers a sharp, peppery flavor, making it the spiciest of the three
2. Plain Leaf Cress (Common Cress)
Plain leaf cress has smooth, flat leaves and a milder flavor compared to curly cress. It’s commonly used in sandwiches, salads, and as a garnish.
3. Upland Cress (Winter Cress or Creasy Greens)
Upland cress has larger, more robust leaves and a stronger, slightly bitter flavor. It is often cooked like other leafy greens or used in salads and soups.
These types of garden cress are all fast-growing and can be used in various culinary applications.
Parts of Garden Cress and Their Uses
Garden cress has several parts, each with its own uses:
1. Seeds
Its seeds, often called halim seeds, are recommended by herbalists for treating respiratory conditions like asthma, bronchitis, and persistent coughs. The seeds help clear mucus and ease breathing. It can be sprouted and used as a nutritious topping for salads, sandwiches, and sandwiches. They are also used in traditional medicine for their health benefits.
2. Leaves
They are packed with vitamins A, C, and K, which are essential for maintaining healthy skin, boosting immunity, and supporting bone health. The leaves are the most commonly used part. They can be eaten fresh in salads, sandwiches, and wraps, or added to soups and stews. They have a peppery flavor that enhances dishes.
3. Stems
Its stems is like the leaves and seeds, are packed with nutrients and offer various health benefits. Herbalists value them for their digestive and detoxifying properties, while science supports their antioxidant and anti-inflammatory effects. However, those with thyroid concerns should be mindful of their consumption, especially if they are consuming large quantities. They can be chopped and added to salads or soups for extra crunch and flavor. They are also used in herb blends. Overall, garden cress stems can be a nutritious and flavorful addition to a balanced diet.
4. Roots
The roots are less commonly used but can be consumed when the plant is young. They are sometimes used in traditional dishes or as part of a whole plant consumption approach.
Each part of garden cress contributes to its versatility in cooking and nutrition.
Did You Know the Essential Compounds that Found in Garden Cress?
Garden cress contains the following compounds:
1. Vitamins
2. Minerals
- Calcium
- Iron
- Magnesium
3. Antioxidants
Flavonoids
Carotenoids
4. Glucosinolates
5. Omega-3 Fatty Acids
6. Omega-6 Fatty Acids
7. Omega-9 Fatty Acids
The Nutritional Value of Garden Cress
Now we are looking for the nutritional value of garden cress per 100 grams.
Nutrient | Amount per 100 g |
Calories | 32 kcal |
Water | 89.4 g |
Protein | 2.6 g |
Fat | 0.7 g |
Carbohydrates | 5.5 g |
Dietary Fiber | 1.1 g |
Sugars | 4.4 g |
Vitamin A | 6917 IU |
Vitamin C | 69 mg |
Vitamin K | 541.9 µg |
Vitamin E | 0.7 mg |
Folate (B9) | 80 µg |
Vitamin B6 | 0.2 mg |
Thiamine (B1) | 0.08 mg |
Riboflavin (B2) | 0.26 mg |
Niacin (B3) | 1 mg |
Calcium | 81 mg |
Iron | 1.3 mg |
Magnesium | 38 mg |
Phosphorus | 76 mg |
Potassium | 606 mg |
Sodium | 14 mg |
Zinc | 0.23 mg |
Copper | 0.17 mg |
Manganese | 0.55 mg |
Selenium | 0.9 µg |
Omega-3 Fatty Acids | 0.08 g |
Omega-6 Fatty Acids | 0.2 g |
This table presents the nutritional content of garden cress.
Health Benefits of Garden Cress
Garden cress (Lepidium sativum) has been used for centuries by traditional healers like Ibn Sina (Avicenna), Dr. Sebi, and others such as Dioscorides and Nicholas Culpeper. It’s known for its ability to treat various health issues, particularly those related to the respiratory and digestive systems. Modern research also supports these uses, highlighting the plant’s unique properties. Some the health Benefits may includes:
Respiratory and Digestive Health
- Respiratory Benefits
Garden cress helps clear mucus from the airways, making it easier to breathe, especially for those with asthma, bronchitis, or coughs. Its anti-inflammatory and antimicrobial properties further support respiratory health by reducing airway inflammation and fighting infections.
- Digestive Benefits
Garden cress seeds act as a natural laxative, relieving constipation and promoting regular bowel movements. They also stimulate appetite and improve digestion, thanks to their fiber content, which supports gut health.
Other Health Benefits
- Anemia:
Garden cress seeds are rich in iron, a crucial element for the formation of red blood cells and hemoglobin. Its richness in Iron has been recommended for treating anemia, particularly iron-deficiency anemia, because it helps to increase hemoglobin levels. As researchers suggested that regular consumption of garden cress seeds can help prevent or treat anemia by improving the body’s iron levels.
- Lactation Support:
Traditionally, garden cress seeds have been used to stimulate milk production in nursing mothers. The presence of Phytoestrogens compounds helps to mimic the action of estrogen in the body and can help stimulate milk production in breastfeeding women. The presence of phytoestrogens in garden cress seeds is thought to be responsible for this effect.
- Bone Health:
Garden cress has been recommended for strengthening bones and preventing bone-related disorders like osteoporosis. The main point is that garden cress used for bone health is Calcium and Vitamin K both of which are essential for maintaining strong bones. Calcium helps build bone density, while vitamin K is crucial for bone metabolism and preventing bone loss.
- Diabetes Management:
Garden cress has been mentioned for its potential role in managing blood sugar levels, making it beneficial for people with diabetes. The presence of Alpha-Glucosidase Inhibitors and Fiber plays a crucial role in Diabetes. Alpha Glucosidase Inhibitors, these compounds can inhibit the enzyme alpha-glucosidase, which slows down carbohydrate digestion and reduces blood sugar spikes after meals, and the presence of fiber content in garden cress seeds can also help regulate blood sugar levels by slowing the absorption of sugar into the bloodstream.
- Anti-inflammatory and Antioxidant Properties:
The plant’s compounds, such as flavonoids and glucosinolates, reduce inflammation and protect the body from oxidative stress, which can help manage chronic diseases like arthritis and heart disease. This makes the garden cress unique.
- Cancer Prevention:
Some studies suggest that garden cress may help prevent cancer due to its isothiocyanates and antioxidants, which inhibit cancer cell growth and neutralize harmful free radicals.
- Skin Health:
Garden cress, rich in vitamin C, promotes collagen production, keeping skin healthy and elastic. Its anti-inflammatory properties also help treat skin conditions like eczema and acne.
- Diuretic and Detoxifying Effects:
Garden cress has been used as a diuretic to help cleanse the body by increasing urine production, because of the presence of Saponins and Alkaloids compounds. These compounds have diuretic properties, promoting the excretion of excess fluids and toxins from the body, which can help in conditions like hypertension and kidney-related issues.
Garden cress is a powerful herb with a wide range of health benefits. Its rich content of iron, calcium, phytoestrogens, and other compounds explains why it has been valued for centuries in natural medicine by experts like Ibn Sina, Dr. Sebi, Dioscorides, and Nicholas Culpeper. Whether you’re looking to improve respiratory or digestive health, or seeking support for conditions like anemia, bone health, or skin issues, garden cress is a versatile and effective remedy.
Did You Know How to Use and Which Time is Best to Use Garden Cress?
We have looked before about its compounds, Nutritional value and Health benefits. To get these benefits we should have to know that How to Use Garden Cress, here we will inform you of some of the information on how to use it.
1. In Salads: Chop the leaves and stems of garden cress and add them raw to salads. They give a spicy, fresh flavor to your dish.
2. In Smoothies: Blend fresh garden cress leaves into smoothies. Their slightly bitter taste pairs well with sweet fruits like bananas or berries.
3. In Sandwiches and Wraps: Use the leaves of garden cress in sandwiches or wraps for a crunchy, peppery bite.
4. In Soups and Stews: Sprinkle garden cress seeds into soups or stews. They add a little spice and help thicken the broth.
5. As Herbal Tea: Soak garden cress seeds in water and then boil them to make a tea. This is often used to help with coughs and respiratory issues.
6. As Sprouts: You can grow garden cress sprouts at home. These tiny greens are nutritious and can be added to salads, sandwiches, or as a garnish.
7. In Powder Form: Dry the seeds and grind them into a powder. Sprinkle this on your cereal, yogurt, or into smoothies for extra nutrients.
Best Time to Eat Garden Cress
We are looking for the best time to eat garden cress in the morning, before meals and Evening. If you are saying that why it’s necessary bounding the time, there is some reason, here are some of the reasons may include:
- Morning
Eating garden cress in the morning, especially on an empty stomach, can boost your metabolism and give you energy for the day. It also helps with digestion and controlling blood sugar. We can use it by adding garden cress to your breakfast, like in a smoothie or sprinkled on oatmeal.
- Before Meals:
Eating garden cress before a meal can increase your appetite and help with digestion. The fiber also makes you feel fuller, which can help with portion control. Have a small salad with garden cress or drink water mixed with powdered seeds before your main meal.
- Evening
Some of the reasons eating garden cress in the evening helps with detoxifying your body while you sleep. The fiber also aids digestion and can help prevent late-night cravings. By including (adding) garden cress in your dinner salad or having a cup of garden cress tea in the evening.
Garden cress is a flexible and nutritious plant that you can eat in many ways, depending on what you need. The best times to eat it are in the morning for energy, before meals to help with digestion, and in the evening for detox and digestion support. Adjust when you eat it to get the most benefits for your health.
Conclusion
Garden cress is a fast-growing, nutrient-rich herb with a peppery flavor, used in both culinary and medicinal practices for centuries. Types of garden cress like, curly cress, Plain leaf cress and upland cress, it is valued for its versatile parts: leaves for salads and smoothies, seeds for tea and flavoring, stems for added crunch, and roots for traditional remedies. Packed with essential vitamins, minerals, antioxidants, and anti-inflammatory compounds, garden cress supports digestion, boosts immunity, and offers various health benefits. It can be consumed at different times of the day morning for metabolism, before meals for digestion, and evening for detoxification to maximize its health potential.